Blog
Learn how to drop tension, become more mobile and strong.
Pelvic Mobility: How to perform full circles with the SI Joint
Pelvic circles for the SI Joint are a combination of 2 drills we covered in previous blogs:
The target for the Pelvic Circles are the SI Joints - the "eyes" of the low back about level with the 4th Lumbar Vertebrae.
Understanding how to...
Pelvic Mobility: How to perform lateral tilts of the SI Joint
Building a map for how to move the SI Joint is one of the most essential skills you can have as a human. The joint space is small but it transmits force traveling through your body every time your foot hits the ground. You want this joint to move well.
The target for the Lateral Pelvic...
Breath Training as a way to reverse years of chronic stress
This is my reality right now.
In this video, I am performing recovery drills to reverse the damage of many years of chronic stress.
Exercises from the video:
- Bag breathing
- Convergence + right side trigeminal nerve (bite) + right side olfaction (smell) for cranial nerve...
Pelvic Mobility: How to perform anterior/posterior tilts of the SI Joint
Building a map for how to move the SI Joint is one of the most essential skills you can have as a human. The joint space is small but it transmits force traveling through your body every time your foot hits the ground. You want this joint to move well.
The target for the Pelvic...
Lumbar Mobility: How to perform a Lumbar Full Circle
Building up to a full lumbar circle is an excellent injury proofing strategy and is critical for athletes performing at any level!
The previous drills covered are a great way to lead up to a full lumbar circle:
The target for...
Lumbar Mobility: How to perform a Lumbar Back Circle
Once you have mastered the Lumbar Front Circle you are ready for the lumbar back circle.
The target for the Lumbar Back Circle are the segments of the lumbar spine from L-1 to L-5 (low back).
Understanding how to move your lumbar spine (low back) independently of your thoracic spine...
Lumbar Mobility: How to do a Lumbar Front Circle
Once you have mastered the Lumbar Front Quarter Circle you are ready for the front circle.
The target for the Lumbar front circle are the segments of the lumbar spine from L-1 to L-5 (low back).
Understanding how to move your lumbar spine (low back) independently of your thoracic...
Lumbar Mobility: How to perform a lumbar front quarter circle
The target for the Lumbar front quarter circle are the segments of the lumbar spine from L-1 to L-5 (low back).
Understanding how to move your lumbar spine (low back) independently of your thoracic spine and your pelvis is essential for the highest quality movement, injury...
Thoracic Mobility: How to Perform Thoracic Lateral Glides
The target for the Thoracic Lateral Glides is from the base of the neck to bottom of the thoracic spine (level with base of the rib cage).
Thoracic lateral glides are an excellent spinal mobility drill that tends to go completely untrained! It is essential to be able to...
Thoracic Mobility: How to Perform Seated Thoracic A/P Glides
The target for the Seated Thoracic Anterior/Posterior (A/P) Glides is from the base of the neck to bottom of the thoracic spine (level with base of the rib cage).
Thoracic glides are one of the most difficult drills we teach because most people have not attempted to isolate and...
